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Psyllium husk (soluble fibre)

Cholesterol · Gut regularity · Glucose

Tier 1 — Strong Evidence

What it is

One of the best-evidenced fibre supplements. FDA authorises the health claim that 7 g/day soluble fibre from psyllium reduces coronary heart disease risk. A Cochrane review of 28 trials confirmed it lowers LDL-C, total cholesterol, and triglycerides. The 2024 Zhu meta-analysis (29 RCTs, 2,769 participants, PMID 38688104) confirms a 0.35 mmol/L LDL reduction — equivalent to ~7% reduction in CVD risk. Soluble fibre is also a guideline first-line for IBS-C and post-prandial glucose control.

Efficacy

5/5

Safety

5/5

Research

5/5

Onset

3/5

Cost

5/5

Drug-int.

4/5

Dose

5–10 g/day in divided doses with at least 250 mL water per dose; start at 2.5 g and increase gradually

Time of day & tips

Always take with a full glass of water. Space 2 hours from medications — psyllium can reduce drug absorption. Build up slowly over 1–2 weeks to avoid bloating.

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